Nuts · SOURCE-BASED NUTRITION
Squash, winter, acorn, cooked, boiled, mashed, without salt nutrition facts
SR Legacy
Squash, winter, acorn, cooked, boiled, mashed, without salt. Nutrient values are reported by USDA FoodData Central for the stated 100 g basis.
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MEASURED VALUES
Key nutrition facts
For 100 g
COMPLETE PROFILE
All available nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 34 kcal | — |
| Protein | 0.67 g | 1.3% |
| Carbohydrate, by difference | 8.79 g | 3.2% |
| Total lipid (fat) | 0.08 g | 0.1% |
| Fiber, total dietary | 2.6 g | 9.3% |
| Fatty acids, total saturated | 0.02 g | 0.1% |
| Cholesterol | 0 mg | 0% |
| Sodium, Na | 3 mg | 0.1% |
| Potassium, K | 263 mg | 5.6% |
| Calcium, Ca | 26 mg | 2% |
| Iron, Fe | 0.56 mg | 3.1% |
| Magnesium, Mg | 26 mg | 6.2% |
| Phosphorus, P | 27 mg | 2.2% |
| Zinc, Zn | 0.11 mg | 1% |
| Copper, Cu | 0.05 mg | 5.8% |
| Manganese, Mn | 0.15 mg | 6.3% |
| Selenium, Se | 0.4 µg | 0.7% |
| Vitamin A, RAE | 41 µg | 4.6% |
| Vitamin C, total ascorbic acid | 6.5 mg | 7.2% |
| Vitamin D (D2 + D3) | 0 µg | 0% |
| Thiamin | 0.1 mg | 8.3% |
| Riboflavin | 0.01 mg | 0.6% |
| Niacin | 0.53 mg | 3.3% |
| Pantothenic acid | 0.3 mg | 6.1% |
| Vitamin B-6 | 0.12 mg | 6.9% |
| Folate, DFE | 11 µg | 2.8% |
| Vitamin B-12 | 0 µg | 0% |
| Alanine | 0.03 g | — |
| Arginine | 0.04 g | — |
| Ash | 0.76 g | — |
| Aspartic acid | 0.07 g | — |
| Carotene, alpha | 0 µg | — |
| Carotene, beta | 490 µg | — |
| Cryptoxanthin, beta | 0 µg | — |
| Cystine | 0.01 g | — |
| Fatty acids, total monounsaturated | 0.01 g | — |
| Fatty acids, total polyunsaturated | 0.04 g | — |
| Fatty acids, total trans | 0 g | — |
| Folate, food | 11 µg | — |
| Folate, total | 11 µg | — |
| Folic acid | 0 µg | — |
| Glutamic acid | 0.12 g | — |
| Glycine | 0.03 g | — |
| Histidine | 0.01 g | — |
| Isoleucine | 0.03 g | — |
| Leucine | 0.04 g | — |
| Lutein + zeaxanthin | 66 µg | — |
| Lycopene | 0 µg | — |
| Lysine | 0.03 g | — |
| Methionine | 0.01 g | — |
| MUFA 16:1 | 0 g | — |
| MUFA 18:1 | 0.01 g | — |
| Phenylalanine | 0.03 g | — |
| Proline | 0.02 g | — |
| PUFA 18:2 | 0.01 g | — |
| PUFA 18:3 | 0.02 g | — |
| Retinol | 0 µg | — |
| Serine | 0.03 g | — |
| SFA 12:0 | 0 g | — |
| SFA 14:0 | 0 g | — |
| SFA 16:0 | 0.02 g | — |
| SFA 18:0 | 0 g | — |
| Threonine | 0.02 g | — |
| Tryptophan | 0.01 g | — |
| Tyrosine | 0.02 g | — |
| Valine | 0.03 g | — |
| Vitamin A, IU | 817 iu | — |
| Water | 89.7 g | — |
MEASURED NUTRIENT ROLES
Top nutrients that support the body
For 100 g, the strongest Daily Value contributions among nutrients available in this record are Dietary fiber (9.3% DV), Thiamin (B1) (8.3% DV) and Vitamin C (7.2% DV). The cards explain the normal roles of those nutrients, not a treatment effect of the food.
Dietary fiber: digestion and fullness
This amount provides 2.6 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceThiamin (B1): energy and cell function
This amount provides 0.1 mg. Thiamin helps turn food into energy and supports normal cell growth and function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin C: collagen and antioxidant function
This amount provides 6.5 mg. Vitamin C acts as an antioxidant and supports collagen production, immune function and absorption of nonheme iron. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceVitamin B6: metabolism and brain development
This amount provides 0.12 mg. Vitamin B6 supports many enzyme reactions involved in metabolism, brain development and immune function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceManganese: metabolism and antioxidant enzymes
This amount provides 0.15 mg. Manganese supports metabolism, bone formation and antioxidant enzyme systems. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMagnesium: energy, muscles and nerves
This amount provides 26 mg. Magnesium supports enzyme reactions, energy production, protein synthesis, and normal muscle and nerve function. This describes the nutrient’s normal role, not disease prevention or treatment.
Read the NIH/FDA nutrient referenceMEASURED CONTRIBUTIONS AND REVIEWED RECORDS
Food-specific benefits & evidence
Contributes Dietary fiber
This amount provides 2.6 g. Dietary fiber supports digestion, adds bulk to stool, and can help with fullness. This is a measured nutrient contribution, not proof that the food prevents or treats disease.
Read the nutrient referenceTRANSPARENCY
Food data sources
- FoodData CentralU.S. Department of Agriculture, Agricultural Research Service
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